workouts

You already know that strengthening your glutes comes with perks like boosting your metabolism and filling out your jeans. But did you also know that a stronger peach has the distinct advantage of making sex better—and not just because it gives your partner something to grab onto? “Increased...

Courtesy of F45 For some, the thought of group fitness conjures visions of jazzercise and Zumba. But these days, group fitness isn’t what it used to be, and there may be no better proof than F45 Training. Short for Functional 45, the Australia-born group fitness franchise centers its workouts...

MRBIG_PHOTOGRAPHY / Getty Assuming you’ve spent the winter months packing on mass and then springtime losing the excess body fat you put on, you’re probably looking pretty damn good by now. If so, congrats. The good news is that the hard part is over—now you just need to maintain your physique...

Per Bernal / M+F Magazine If you still believe that you can’t build serious muscle on a plant-based diet, you haven’t been keeping up with Marco Laterza. Born in Switzerland, this vegan fitness phenom is proof that plates of dry chicken and heaps of grilled (and potentially artery-clogging)...

eclipse_images / Getty Army bases, city parks, church gyms, and state prisons are full of guys with wide shoulders, thick backs, and big chests and arms. And if you asked them what they do to achieve this look, you’d always hear the same answer: pullups and pushups. These simple, timeless...

Per Bernal / M+F Magazine It’s not efficiency for efficiency’s sake. Getting in and out of the gym in 25 minutes wouldn’t be an attractive proposition if your gains had to be shortchanged in the process. After all, we believe most M&F readers are like us, and we don’t mind spending a long time...

Tauseef Asri / M+F Magazine Olympic and professional athletes have them. So do bodybuilders, longshoremen, lumberjacks, and pretty much anyone we innately identify as a pillar of strength. In fact, of all the muscle groups, it is the one that most clearly distinguishes a longtime athlete from a...

DaniloAndjus / Getty Going to the beach can be the source of anxiety for a lot of people. But if you've been sticking with your fitness goals, it could be the perfect place to show off the hard work you've been doing in the gym and in the kitchen. If you still feel like there's room for...

Ian Spanier / M+F Magazine As important as great shoulders are to a beautiful physique, the workouts that craft them can be pretty mundane. Just like the monotony of a pre-contest diet—“Chicken breast, rice, and vegetables, again?”—advice on training delts has always revolved around seated...

When you’ve been in the iron game a while, you begin to ask yourself some tough questions: How do I maximize size without sacrificing strength? How do I get stronger without getting injured? In short, how can a lifter have it all—muscle, power, and pain-free joints to enjoy the benefits? The...

Per Bernal / M+F Magazine If you’ve spent the past few years following the same body-part split— chest on Monday (duh, bro), then back, shoulders, arms, and legs—we’ve got some news for you: It’s time to change it up. While Matt Pudvah, C.S.C.S., head strength coach at the Manchester Athletic...

milan2099 / Getty Look, getting abs ain’t rocket science, and it’s easier for most guys than getting big or putting pounds on their bench press. You have to eat right, and you have to lift weights. That’s it. Commit to being consistent with the following program—which outlines exactly how to go...

Ian Spanier We've got some great news: It doesn’t take a laundry list of exercises and an hour-plus to tone your body and build strength. Not when your program is intelligently designed, that is. In this case, it takes only two moves, thanks to the programming chops of renowned trainer Zach...

Per Bernal / M+F Magazine The gym is your playground. Use everything it has to offer—free weights, machines, cables—to build size, strength, and balanced symmetry. Excluding any one piece of equipment as “nonfunctional” is being close-minded to all the benefits that can be reaped from doing an...